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White fish Stew Recipe

One-Pot White Fish Stew with Black Olives & Tomatoes

Preparation Time: 10 minutes
Cooking Time: 15-20 minutes
Difficulty: Easy
Servings: 4

Description:
Experience the simplicity of one-pot cooking with this delightful white fish stew dish. With just a few minutes on the stove and a short time in the oven, you’ll have a delicious meal ready to serve.

Nutritional Information (per serving):

  • Calories: 223
  • Fat: 6g
  • Saturated Fat: 1g
  • Carbohydrates: 7g
  • Sugars: 0g
  • Fiber: 3g
  • Protein: 34g
  • Salt: 3.05g

Ingredients:

  • 175g black olives in oil (stones removed)
  • 1 large onion (roughly chopped)
  • 400g canned chopped tomatoes
  • 4 boneless white fish fillets (e.g., Icelandic cod or hoki, each weighing about 175g/6oz)
  • Chopped parsley (for garnish)
  • Lemon wedges (to serve)

Instructions:

  1. Set your oven to 180°C (fan)/200°C (conventional)/gas mark 6. In an oven-safe pan, warm 1 tbsp of oil from the olives. Add onions, stirring occasionally until they soften. Mix in the tomatoes, seasoning with salt and pepper. Once boiling, incorporate the olives.
  2. Place the fish fillets, skin side down, over the sauce. Drizzle a bit more olive oil from the jar on top. Without covering, bake for 15 minutes or until the fish is fully cooked. Garnish with parsley and serve directly from the pan. Don’t forget the lemon wedges for an added zesty touch!

Additional Tips:

  • For a spicy kick, sprinkle some red chili flakes onto the onions.
  • Consider adding jarred artichoke hearts, either as a replacement or in addition to the olives.
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